email us: info@crossfitdroogs.com | 4278 Alternate 19 South• Palm Harbor, FL • 34683

OPEN WOD 17.4

DATE: Friday, March 17, 2017

Happy Birthday  JEFF H

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SWOD: Part two
 LBBS 5×10
METCON: Part one

WORKOUT 17.4 Rx’d (Ages 16-54)
Complete as many rounds and reps as possible in

13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row

55 handstand push-ups

Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target

VARIATIONS

Rx’d: (Ages 16-54)
Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target

Teenagers 14-15:

Boys deadlift 135 lb. and throw 14-lb. ball to 9-ft. target Girls deadlift 95 lb. and throw 10-lb. ball to 9-ft. target

Masters 55+:

Men deadlift 185 lb., throw 20-lb. ball to 9-ft. target and push press 95 lb.

Women deadlift 125 lb., throw 10-lb. ball to 9-ft. target and push press 65 lb.

Scaled: (Ages 16-54)
Men deadlift 135 lb., throw 20-lb. ball to 9-ft. target and perform hand-release push-ups
Women deadlift 95 lb., throw 10-lb. ball to 9-ft. target and perform hand-release push-ups

Scaled Teenagers 14-15:

Boys deadlift 95 lb., throw 14-lb. ball to 9-ft. target and perform hand-release push-ups
Girls deadlift 65 lb., throw 10-lb. ball to 9-ft. target
and perform hand-release push-ups

Scaled Masters 55+:

Men deadlift 135 lb., throw 14-lb. ball to 9-ft. target and push press 65 lb.

Women deadlift 95 lb., throw 10-lb. ball to 9-ft. target and push press 45 lb.

UPDATES/EVENTS…

TOMORROW!!! bring a friend Saturday!!! 9am! 

SATURDAY, APRIL 1ST, @ 6:30 Honeymoon Island State Park: CROSSFIT DROOGS 1 YR. ANNIVERSARY!!!
We couldnt have made it without all of YOU!!! Let’s celebrate 1 year @ CF Droogs. Just a casual fun Beach BBQ get together. Games… Spike ball, Cornhole (and any other fun games y’all have that you would like to bring) & a cook-out. Bring whatever meat you would like and a side dish to pass. Bring towels and beach chairs etc.
This past year flew by, can’t wait to see what’s in store for this coming year!
… invite your significant others etc.

UPCOMING COMPETITIONS…

WOD WARS 2
April 15th, 2017
Same Sex- Teams of 2.
Novice, Intermediate, Advance & Masters 
Dunedin Rec. Center 

BACON BEATDOWN
June 24-26th, 2017
Daytona, Beach, FL 
Teams of 3- Same sex
Individual, Beginner, Master, Intermediate, Elite, Teens 14-16
$100-$140 Team

Central Florida Throwdown
September 16-17th, 2017
Lakeland, FL
Team & Individual 

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